Saturday, 29 April 2017

29/04/2017

Crossfit:
A. 20min AMRAP (In Teams of 2)
400m Run
9 Power Cleans 50/35kg
6 Front Squats
3 Thrusters

On 3,2,1 GO athlete A will run 400m while athlete B starts an AMRAP of 9/6/3. When athlete A returns, pick up where athlete B finished. Continue in this order for 20min.
Result: 14 rounds

B. 4 sets of
12 Barbell Rollouts
Rest 20s
30s L-Hang
Rest 40s

The metcon (A) was tough times, I was working with Braedon and while I was off running the very first 400m, he ripped through almost two sets of the barbell work. This set my expectations, I needed to be punching out two sets with the barbell, and chasing a triathlete during the run. In hindsight these were high expectations and explain why around my 4th cycle with the barbell my output halved. It was tough times.

Crossfit / Olympic Lifting:
A. Behind The Neck Jerk
In 18mins Work up to a heavy for today. (not max)
Result: 75kg

B.EV 30s x 30
Clean & Jerk @ 70% 1RM Jerk.
Result: 40-60kg

I was happy with where I got to with the jerks, so encouraged that I might possibly have pushed past the point of "not max", into the territory of "that was totally my max". After setting that PB though, I cycled a few clean and jerk warmups and strongly believed there was no way I'd be able to move 70% of it (55kg) 30 times, so I went light.

Half a dozen reps in, I knew I was cheating the effort, and started to add change plates. Stepping up through 45, to 50, on to 55, and finally reaching 60kg for the last few reps. Catching and driving straight into the jerk. Pausing in the (partial) squat to gain full control over the bar, standing it tall, then dropping it for a few moments rest before the next rep.

The fire of insatiable hunger was certainly lit today.

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